Block 3 / Week 12 Feb 24 – March 2

adminWODsLeave a Comment

Weekly Priorities

CrossFit Open starts in 4 Days at the gym. To understand what’s going, you will need to read.

Priority #1
Monday

Warm Up

1) Row 5 min
2) 2 trips each:
Bear Crawl
Inchworm
Crabwalk

WOD
Block 3/Week 12

Strength, Comp practice

A. Deadlift: 3 x 1; rest 3 min – not max singles, perfect form
+
For time, game pace:
21-15-9:
Power Clean to Overhead 95/65lbs
Pullups

Recovery
5 min-
Seal Stretch
Prone Scorpion
Supine Scorpion

Priority #2
Tuesday

Warm Up

5 min-
Seal Stretch
Prone Scorpion
Supine Scorpion

WOD
Skill, mixed

Complete all of the below in any order:
• Assault Bike 3 min for max cals
• 40/80/120/160 Double Unders (pick a # based on ability)
• 3 x 12 Box Jumps 24/20″
• Row 30 sec tough/30 sec easy x 10
• Mobility work that YOU need in any time left before everyone is done.
#####
All together once the above complete:
On a 6 min timer:
50 Wallballs 20/14lb
25 C2B Pullups
amrap Burpees in time remaining.

Recovery
none today

Priority #1
Wednesday

Warm Up

1) Your choice – 3 min
2) Shoulder Seq
3) Bar Complex

WOD
Power, Aerobic

A. Snatch: 1 rep EMOM for 10 min, ~75%1RM
B. Clean & Jerk: 1 rep every 90 sec for 7 reps, ~75%1RM
C. Run 1200m @80%*

*800m loop + 400m loop. Run at a pace you’d be able to repeat in 5 min if you had to.

Recovery
4 min-
Death Stretch

Priority #1
Thursday

Warm Up

1) Row 10 min @low stroke rate.
(1 min @20spm, 1 min @24spm; alternating)

2) Squat Seq
3) Shoulder Seq

WOD
Stimulative work

If you will do 14.1 on Friday:

A. Air Squat Jumps: 1 rep every 20 sec for 12 reps total
notes-explode upward with maximal effort – walk/stay loose b/t reps
B. KB Swings: 5 reps EMOM with max power for 5 min
C. Airdyne* 30 sec tough/30 sec easy x 7
*Row if unable to AD – AD is preferred.
D. Mobility work specific to your issues

If doing 14.1 on Sat/Sun/Mon:

A. Front Squat: 2 reps EMOM for 10 min – 65%1RM – explode up
B. Push Press: build to a max, then 1 x amrap @70% of that.
C. Row 3000m @80%

Recovery
none today; in workout

Priority #2
Friday

Warm Up

1) Row 5 min
2) Shoulder Seq

WOD
14.1

10 min AMRAP:
30 Double Unders
15 Power Snatches 75/55lbs

–OR–

If you plan to do 14.1 on Sat, do this:

A. Double Unders: 4 x 10-20; rest 1 min
B. KB Swings: 5 reps EMOM with max power for 5 min
C. Airdyne* 30 sec tough/30 sec easy x 7
*Row if unable to AD – AD is preferred.
D. Mobility work specific to your issues

Recovery
5 min-
40 steps Blade, Heel, and Instep walks
+
Thread the Needle
Spinal Rocks
Child’s Pose

Optional
Saturday

Warm Up

1) Row 5 min
2) Shoulder Seq

WOD
14.1

10 min AMRAP:
30 Double Unders
15 Power Snatches 75/55lbs

–OR–

If you did 14.1 on Fri, do this:

For 30 min, at easy/steady pace:
Airdyne 2 min
5/side Prone Scorpions
5/side Long Cossacks
Row 2 min
5/side KB Windmills – light
5/side Squat T-Spine Rotations

Recovery
5 min-
40 steps Blade, Heel, and Instep walks
+
Thread the Needle
Spinal Rocks
Child’s Pose

Optional
Sunday

Warm Up

Run 400m
10 slow Burpees
Bear Crawl
Crocodile crawl
Crab Walk
Karaoke down/back

WOD

Station Circuit- 12 Rounds, with a partner
1 minute of work for AMRAP of exercise, then,
90 seconds easy/slow Burpees or air dyne or row or versa climber
2:30 per round, 30 minutes total

Work exercises (x2 through)
DUs
KB Swings heavy
Tire flips
Ball Slams
Cleans 135/95
Wall Balls 20/14

Recovery

Death Stretch
Foam Roll

Leave a Reply

Your email address will not be published. Required fields are marked *